Whether you’re a beginner or a marathoner, every runner needs these essentials.
If you’re prepared to invest in only one item, make it quality footwear. The impact on your legs when you run could be up to three times your body weight, making a supportive and comfortable pair of running shoes crucial if you want to be injury-free.
Go to a specialist running store and get recommendations from the staff on shoes that fit your foot type, running gait and personal preferences. Slip them on to see which ones work best. It’s best to jog lightly around the store to get a better sense of how they’d feel during a run.
You may also need to try the same style in a variety of sizes. Remember to measure the gap between the tip of the shoe and your longest toe. It should be at least the width of your thumb, and there should also be little or no slipping at the heel.
A good place to start at is Skechers, which has concept stores across the island.
You can expect a wide variety of running shoes that cater to all sorts of runners.
Two shoes worth considering are the Skechers GoRun Ride 6 and the
Skechers GoRun 5. The GoRun Ride 6, a neutral cushioned shoe, is the latest model in the GoRun Ride series. It’s great for training runs and races of 10km or more. It’s lightweight at 235g. The soles have 5Gen EVA foam, which provides the padding you need to feel comfortable as you run. It’s also flexible, allowing the shoes to fit your feet like a second skin.
Molded heel counters and support straps further provide a stable and secure fit.
Sweat from your feet will evaporate quickly too, as the Goknit circular knit fabric used for the uppers is breathable and there are vents knitted into the fabric. The spacious forefoot and toe box areas are also worth noting.
The GoRun 5 is another neutral cushioned shoe, and it’s even lighter at 213g. This is the model to use for fast training runs or when you take part in shorter races. Expect the same bouncy 5Gen EVA foam as the GoRun Ride 6, which makes each step feel effortless, as well as breathable uppers made of the same fabric as the GoRun Ride 6.
This model has a snug and secure fit as well. The difference is in the new and novel lacing system that combines fabric loops with elastic bands so you can lace up your shoes in various ways.
Overall, the GoRun 5 is more responsive and designed for speed, allowing you to move lightning-fast.
Both models have a mid-foot strike zone, which promotes efficiency in each stride, and a Quick Fit pull-on heel feature so that putting on and taking the shoes off is easier.
This goes for everything from your sports bra to your socks. Unlike cotton, which sticks to the body and doesn’t dry quickly in Singapore’s humid weather, synthetic fabrics are the way to go when it comes to running apparel as they wick moisture away from your skin so evaporation can occur. You will feel cool and comfortable, even when it’s bright, sunny and humid.
Again, a good place to shop at is Skechers, as the brand carries options that are perfect for runners.
For starters, its sportswear is made of synthetic fabric that not only wicks moisture away, but also has a four-way stretch so any movement you make isn’t restricted by what you’re wearing.
What’s more, the clothing is breathable, thanks to strategicallyplaced mesh panels for enhanced ventilation. And you’ll be pleased to know that you can wear the clothing for night or low-light runs, too. Everything has reflective elements for visibility, and each piece is also water repellent.
You won’t see the benefits of it till later in life, but trust us when we say that applying sunscreen with at least SPF30 on your face and body before you head out for a run is non-negotiable. Do this even on overcast days because skin-damaging ultraviolet rays can pass through the clouds. Choose a product that is also water-resistant and offers protection against both UVA and UVB.
Dehydration in runners can lead to fatigue, headaches and muscle cramping. In a worst-case scenario, heat exhaustion and heatstroke can occur. Staying hydrated is key. Generally speaking, drink water or a non-caffeinated fluid an hour or more before you start your run. Drink another 100 to 200ml just before you start – you don’t want to feel too bloated.
On average, you should consume 100 to 150ml of fluid every 20 minutes during your run. This depends on how much you sweat and how fast you’re going. Carry a small bottle of water on a running belt or make sure that you run a route with water coolers or restrooms along the way.